Notes
2-3 x 2 Laps at ~ 5K effort with a 1 lap recovery between sets.
3-5:00 recovery after set
2-4 x 4 laps at between 5K and 10K effort with 1 lap recovery between intervals -- thought I missed a lap on one of the first two sets -- so, added an extra onto the 4th set. I guess I hadn't missed the lap. Oh well...
4 x 1 lap at ~ 1 mile effort with 1 lap recovery.